Tuna Veggie Soup Recipe

Looking for an easy tuna veggie soup recipe? Learn how to make tuna veggie soup using healthy ingredients.


Submitted by weazel

Makes 10 servings



A worm hearty soup good for cold days but healthy too. this is a spinach soup with water packed tuna and California style mixed veggies! this recipe takes some time but it is simple and you can do other things while it is cooking. Also it makes a large amount at once so it is good for convent healthy meals anytime! NOTE: i listed the ingredients in a weird way so the nutrition facts would work but the directions tell you what you need!

Recipe Ingredients for tuna veggie soup

25 ounces tuna in water
16 ounces chick peas
16 ounces frozen broccoli
16 ounces frozen cauliflower
16 ounces frozen carrots
48 ounces frozen spinach
32 ounces low sodium chicken broth

Recipe Directions for tuna veggie soup

  1. Open 5 5 ounce cans of tuna packed in water.

  2. Open 1 16 ounce can of chick peas.

  3. Drain all cans but save the liquid.

  4. In a big pot use cooking spray to toast your favorite dry spices. I use garlic powder, onion powder,black pepper, Italian mix and dill weed. use what you like and as much like but remember this makes a lot of soup so add enough to flavor it all. Toasting should take only 15-20 sections be careful not to burn the spices. DO NOT ADD SALT until after soup is dun. you might not need it because can liquid has salt in it!

  5. When spices smell stronger or just start to brown add the liquid. Stir and scrape the bottom of the pain.

  6. Mash 1/4 of a cup of the chick peas in to a past, add to pot and stir until devolved.

  7. Add 3 16 ounces bags of California style mixed veggies. (still frozen)

  8. Add 4 16 ounces bags of frozen spinach. (still frozen)

  9. If needed add water until everything is just barely covered.

  10. Bring to a boil and then simmer for 1 hour.

  11. Add 2 16 ounce cans of low sodium chicken broth and 3 cups water.

  12. Add the chick peas,stir and simmer for 30 minutes.

  13. Add the tuna ,stir and simmer for 30 minutes.

  14. let cool for 40 minutes, then pack in 1/2 cup persons and freeze for convenient healthy meals whenever needed.

Categories

Fish, Soup, Simmer

Nutrition Facts
Serving Size 479.1g
Amount Per Serving
Calories
227
Calories from Fat
32
% Daily Value*
Total Fat
3.5g
5%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
30mg
10%
Sodium
365mg
15%
Potassium
1431mg
41%
Total Carbohydrates
25.3g
8%
Dietary Fiber
8.6g
34%
Sugars
4.6g
Protein
26.2g
Vitamin A 413% Vitamin C 174%
Calcium 21% Iron 32%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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